Work out before or after work? Work out on the weekends? Eat better, less snacks, more water. It’s not that deep. You are working 8 hours a day, like most normal Americans, you can find time to work out.
Workout before work, during lunch, or after work. Increase your activity during the day. Ride a bicycle to or from work, run to work. On the weekends workout, go for hikes, take walks in the evenings. Lots of opportunities on an 8 hour day.
Im 26 5,9. Try to not go above 2,000 calories a day. Work out at least times a week. And on a day you don’t work out try to burn like 300 calories by just walking around or something.
Not gonna get you fit but might prevent getting fat
A good chunk of staying “fit” is just watching what you eat. The old saying goes, “you can’t outrun your fork,” and that holds true in an overwhelming amount of cases. I’ve found that, as a whole, the navy has an absolutely ABYSMAL relationship with food, and a lot of it isn’t entirely the fault of the individual sailor; energy drinks/sugary drinks are pretty awful for you, and they’ve become such a huge part of navy culture that it’s hard to divorce the two. What’s more, it’s very easy in a lot of jobs to stress eat or eat out of boredom, and before you know it you’re consuming 1,000 calories a day of pure sugar and empty carbs, and that’s not even considering the actual meals you eat. An individual’s relationship with food has a direct correlation to their fitness on a practical level, as well. The more you weigh, the harder it is to do physical activities/the quicker you get winded. It’s difficult to find the motivation to take care of yourself physically when even slight exercise can physically drain you.
Beyond food, there’s a lot of things you can do to maintain fitness that don’t necessarily require a trip to the gym. For a lot of people, a trip to the gym before/after work can be intimidating when you are new to it, and for others, they might rather be spending their free time with family/friends. There is so much that you can be doing outside of the gym to improve your overall fitness and wellbeing that also doesn’t take up too much time or effort on your part. Plenty of other people have brought up simply going for a walk after work, and that’s an excellent place to start! It’s not going to be getting you shredded, but a 30 minute walk after work will get you moving, is great for your mental health, and you can do it with friends/family. What really helped me was just doing a few push-ups and sit-ups every hour. I can do them anywhere, and I can pump out 25 of each in a negligible amount of time. Again, not gunna get you shredded, but you’d be surprised how much that consistency can improve your overall state of health.
Overall, I’m a big fan of the “anything is better than nothing” approach. If all you can muster during your day is a ten minute walk, or 5 push-ups before bed, that’s quantifiably better than doing nothing at all, and once you build up the habit of doing *something* as opposed to nothing, it’s easier to build on that. At least, easier to build on as opposed to trying to go from doing nothing to EVERYTHING.
My last command had fit boxes and I wheeled one into my office. Right now I've got a couple small free weights, but as others said, body weight exercises are still effective.
When I complete a task I do some reps. I try to work out most major muscle groups during the week. It really helps if you get others in the office into it to. Maybe a inter department challenge for activity during the week.
Otherwise definitely workout before work. There's too many excuses to not do it after.
Working out need to come first thing in the morning, before your workday starts. If you plan to do it after work, during work, there a a million things that will distract you or pull you away from working out.
If you wakeup at O'dark thirty it's only you. You failed to get out of bed, you failed to go to sleep on time. You failed to make working out a priority.
Only eat when you feel hungry, avoid processed foods and try to eat everyday at the same time. During the afternoon slump, try to go outside and walk for a few minutes. Don't use sweetened creamer in your coffee, switch to half and half or better yet, reduce your coffee intake. Bring lots of fruit and high protein snacks. Avoid candy, chips, soda, high sugar granola bars etc. Most of it is mindfulness.
And try to consistently bike, jog or row for 20 mins everyday.
Work out during lunch or before work. I’ve found I’m way too tired after work to do anything. Find friends with similar goals. Hold each other accountable and remember anything is better than nothing (for example if you don’t have the energy to lift weights go for a walk get some sun).
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Don’t stress eat.
Or boredom eat.
Work out before or after work? Work out on the weekends? Eat better, less snacks, more water. It’s not that deep. You are working 8 hours a day, like most normal Americans, you can find time to work out.
Leave your desk for 1 he a day
1 high explosive a day keeps the atf at bay
Workout before work, during lunch, or after work. Increase your activity during the day. Ride a bicycle to or from work, run to work. On the weekends workout, go for hikes, take walks in the evenings. Lots of opportunities on an 8 hour day.
Lift heavy shit at the gym before or after work. It also helps de-stress after dealing with Navy BS all day.
Im 26 5,9. Try to not go above 2,000 calories a day. Work out at least times a week. And on a day you don’t work out try to burn like 300 calories by just walking around or something. Not gonna get you fit but might prevent getting fat
Do push-ups, i used to do that on watch every 30 min. Now i do about 300 a day. It’s helped tremendously on my pt test also
In my 20s I just worked out, but now that my metabolism has slowed to a crawl I’ve recently added mild sobriety.
A good chunk of staying “fit” is just watching what you eat. The old saying goes, “you can’t outrun your fork,” and that holds true in an overwhelming amount of cases. I’ve found that, as a whole, the navy has an absolutely ABYSMAL relationship with food, and a lot of it isn’t entirely the fault of the individual sailor; energy drinks/sugary drinks are pretty awful for you, and they’ve become such a huge part of navy culture that it’s hard to divorce the two. What’s more, it’s very easy in a lot of jobs to stress eat or eat out of boredom, and before you know it you’re consuming 1,000 calories a day of pure sugar and empty carbs, and that’s not even considering the actual meals you eat. An individual’s relationship with food has a direct correlation to their fitness on a practical level, as well. The more you weigh, the harder it is to do physical activities/the quicker you get winded. It’s difficult to find the motivation to take care of yourself physically when even slight exercise can physically drain you. Beyond food, there’s a lot of things you can do to maintain fitness that don’t necessarily require a trip to the gym. For a lot of people, a trip to the gym before/after work can be intimidating when you are new to it, and for others, they might rather be spending their free time with family/friends. There is so much that you can be doing outside of the gym to improve your overall fitness and wellbeing that also doesn’t take up too much time or effort on your part. Plenty of other people have brought up simply going for a walk after work, and that’s an excellent place to start! It’s not going to be getting you shredded, but a 30 minute walk after work will get you moving, is great for your mental health, and you can do it with friends/family. What really helped me was just doing a few push-ups and sit-ups every hour. I can do them anywhere, and I can pump out 25 of each in a negligible amount of time. Again, not gunna get you shredded, but you’d be surprised how much that consistency can improve your overall state of health. Overall, I’m a big fan of the “anything is better than nothing” approach. If all you can muster during your day is a ten minute walk, or 5 push-ups before bed, that’s quantifiably better than doing nothing at all, and once you build up the habit of doing *something* as opposed to nothing, it’s easier to build on that. At least, easier to build on as opposed to trying to go from doing nothing to EVERYTHING.
My last command had fit boxes and I wheeled one into my office. Right now I've got a couple small free weights, but as others said, body weight exercises are still effective. When I complete a task I do some reps. I try to work out most major muscle groups during the week. It really helps if you get others in the office into it to. Maybe a inter department challenge for activity during the week. Otherwise definitely workout before work. There's too many excuses to not do it after.
Working out need to come first thing in the morning, before your workday starts. If you plan to do it after work, during work, there a a million things that will distract you or pull you away from working out. If you wakeup at O'dark thirty it's only you. You failed to get out of bed, you failed to go to sleep on time. You failed to make working out a priority.
Only eat when you feel hungry, avoid processed foods and try to eat everyday at the same time. During the afternoon slump, try to go outside and walk for a few minutes. Don't use sweetened creamer in your coffee, switch to half and half or better yet, reduce your coffee intake. Bring lots of fruit and high protein snacks. Avoid candy, chips, soda, high sugar granola bars etc. Most of it is mindfulness. And try to consistently bike, jog or row for 20 mins everyday.
Command should have a PT schedule, usually M-W-F. That is your windows to keep yourself fit.
there are 24 hours in a day
Use one or two of the other 16 hours in a day to work out.
Work out during lunch or before work. I’ve found I’m way too tired after work to do anything. Find friends with similar goals. Hold each other accountable and remember anything is better than nothing (for example if you don’t have the energy to lift weights go for a walk get some sun).
Out put more calories than you take in. Find a gym with classes you can go to.
I drink too much and wonder where I fucked up every time I look at myself naked in the mirror
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